Overnight oats are a healthy grab-and-go way to start your day! You only need a few ingredients for the basic recipe and then you can customize it however you like in the morning! It takes only minutes to prepare and is a good source of protein, fibre, and keeps you feeling full until your next meal!
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Why Overnight Oats?
Overnight oats are a great breakfast option. It takes only a few minutes to prepare, is a good source of protein, complex carbs for sustained energy, fiber, and healthy fats. Soaking the oats overnight also turns them into resistant starch so they create less of an insulin spike and actually feed the good bacteria in your gut. Top it with some fresh fruit for natural sweetness without adding any sugar and you've got a really simple, healthy, and hearty breakfast that will give you energy and keep you full til your next meal!
Ingredients
- Rolled oats
- Chia seeds
- Greek yogurt
- Milk
- Vanilla extract
Exact measurements are in the recipe card below.
Instructions
In a jar, food container, bowl, or glass, combine the rolled oats, chia seeds, Greek yogurt, milk, and vanilla.
Stir well to combine. Cover with a lid or plastic wrap and refrigerate overnight.
Pro Tip: To save time, make a few jars at a time so you've got breakfast taken care of for a few days! Overnight oats will keep for 4-5 days in the fridge (as long as your yogurt and milk are well within their expiry dates).
When ready to eat, stir the overnight oats well; the mixture will be thick like oatmeal. Top with your favorite fruits and enjoy!
Substitutions and Variations
Milk: I used regular dairy milk, but this can be made with almond milk (or other nut milks), oat milk, soy milk, rice milk, or coconut milk.
Greek yogurt: I use Greek yogurt because it has more protein than regular yogurt, but you use whichever you prefer. You can also use a flavored yogurt, if you'd like, but it also comes with extra sugars. Use non-dairy yogurts if you are dairy-free.
Rolled oats: I would not recommend using other forms of oats (stone-cut, quick oats, etc.). Use gluten-free oats if you are on a gluten-free diet.
Chia seeds: You can omit them and reduce the amount of milk so that the overnight oats are not as runny. However, your oats will not be as creamy and it will also have less protein.
Sweetener: I do not add any sugar or sweetener to the rolled oats because I find the vanilla extract and the addition of berries/fruit offer enough sweetness. If you prefer more sweetness, add ½ teaspoon of honey or maple syrup to start when you stir the oats in the morning.
Topping Ideas
Berries: My go-to and definite favorite is to top my overnight oats with fresh blueberries, blackberries, and or raspberries. A sprinkle of sliced almonds also adds some texture to the oats.
Berry compote: Stir in some homemade berry compote for berry flavored rolled oats. Throw in more fresh berries while you're at it!
Apple Cinnamon: Another favorite is to stir in some cinnamon and diced apples. Leave the skins on the apple and you've got some extra fiber. It's sort of like an apple pie in a jar!
Nut butter and jelly: Stir in a tablespoon of nut butter or peanut butter and a tablespoon of jam or jelly.
Nuts butter and chocolate: Stir in a tablespoon of peanut or almond butter and chopped dark chocolate for a take on a peanut-butter cup!
Commonly Asked Questions
Can I add protein powder to the oats?
I have tried adding protein powder to my overnight oats and found that it made the oats bitter. Perhaps it is the type of protein powder I was using, but keep that in mind if you decide to try it.
How long do the overnight oats last in the fridge?
Keeping in mind you are well within the expiration dates of your yogurt and milk, the overnight oats will be good for 4-5 days.
What if my overnight oats are too thick?
Add a little more milk or yogurt and stir well until you reach the consistency you prefer.
Can I use non-fat Greek yogurt and non-fat milk?
Yes! Feel free to use full-fat, low-fat, or non-fat; they will all work with this recipe.
Can I eat the overnight oats warm?
Yes! Simply heat in the microwave in short bursts (I'd suggest heating for 10 seconds at a time, stirring well each time) until it is the temperature you like. You may need to stir in a bit more milk before heating so that the oats don't become too gummy.
More Recipes with Oats You Might Like
If you're looking for more recipes that use rolled oats, give these recipes a try.
Simple Nutty Granola - another great breakfast option and delicious with really cold milk and topped with fresh berries!
Gluten-Free Oat Nut Bread - a deliciously soft gluten-free bread that uses oats for some extra fiber and protein in each slice.
Oatmeal Chocolate Chip Cookies - rolled oats aren't just for breakfast! These cookies are gluten-free, chewy, and delicious!
Start your morning right with some overnight oats. Nutritious, comforting, satiating, and able to keep you going until lunch, it's an easy meal that you can customize with your favorite fruits, nut butters, nuts, or seeds.
Recipe
Overnight Oats
Ingredients
- ½ cup rolled oats
- 1 tablespoon chia seeds
- ¼ cup Greek yogurt
- ⅔ cup milk of your choice
- ½ teaspoon vanilla extract
Optional flavorings:
- ½ teaspoon cinnamon
- 1 teaspoon unsweetened cocoa powder
- Fresh fruit (berries, mango, kiwi, bananas, apples, etc.)
- Honey
- Maple syrup
- Peanut butter
- Almond butter
- Jam
- Sliced almonds
- Ground flaxseed
- Pumpkin seeds
Instructions
- In a jar, food container, bowl, or glass, combine the rolled oats, chia seeds, Greek yogurt, milk, and vanilla.
- Stir well to combine. Cover with a lid or plastic wrap and refrigerate overnight.
- When ready to eat, stir the overnight oats well; the mixture will be thick like oatmeal. Top with your favorite fruits and enjoy!
Notes
- To save time, make a few jars at a time so you've got breakfast taken care of for a few days! Overnight oats will keep for 4-5 days in the fridge (as long as your yogurt and milk are well within their expiry dates).
- Substitutions and Variations:
- Milk: I used regular dairy milk, but this can be made with almond milk (or other nut milks), oat milk, soy milk, rice milk, or coconut milk.
- Greek yogurt: I use Greek yogurt because it has more protein than regular yogurt, but you use whichever you prefer. You can also use a flavored yogurt, if you'd like, but it also comes with extra sugars. Use non-dairy yogurts if you are dairy-free.
- Rolled oats: I would not recommend using other forms of oats (stone-cut, quick oats, etc.). Use gluten-free oats if you are on a gluten-free diet.
- Chia seeds: You can omit them and reduce the amount of milk so that the overnight oats are not as runny. However, your oats will not be as creamy and it will also have less protein.
- Sweetener: I do not add any sugar or sweetener to the rolled oats because I find the vanilla extract and the addition of berries/fruit offer enough sweetness. If you prefer more sweetness, add ½ teaspoon of honey or maple syrup to start when you stir the oats in the morning.
- Topping Ideas:
- Berries: My go-to and definite favorite is to top my overnight oats with fresh blueberries, blackberries, and or raspberries. A sprinkle of sliced almonds also adds some texture to the oats.
- Berry compote: Stir in some homemade berry compote for berry flavored rolled oats. Throw in more fresh berries while you're at it!
- Apple cinnamon: Another favorite is to stir in some cinnamon and diced apples. Leave the skins on the apple and you've got some extra fiber. It's sort of like an apple pie in a jar!
- Nut butter and jelly: Stir in a tablespoon of nut butter or peanut butter and a tablespoon of jam or jelly.
- Nuts butter and chocolate: Stir in a tablespoon of peanut or almond butter and chopped dark chocolate for a take on a peanut-butter cup!
- A note on protein powder: I have tried adding protein powder to my overnight oats and found that it made the oats bitter. Perhaps it is the type of protein powder I was using, but keep that in mind if you decide to try it.
- Keeping in mind you are well within the expiration dates of your yogurt and milk, the overnight oats will be good for 4-5 days.
- Add a little more milk or yogurt and stir well until you reach the consistency you prefer.
- Feel free to use full-fat, low-fat, or non-fat; they will all work with this recipe.
- To enjoy overnight oats warm, simply heat in the microwave in short bursts (I'd suggest heating for 10 seconds at a time, stirring well each time) until it is the temperature you like. You may need to stir in a bit more milk before heating so that the oats don't become too gummy.
- Recipe inspired by and adapted from, but not limited to, Love and Lemons' Overnight Oats, Feel Good Foodie's Easy Overnight Oats, and Downshiftology's Overnight Oats.
Thanks for stopping by! If you make this dish or any of my other recipes, I would love it if you could take the time to comment and rate it below. I hope you enjoy it as much as I did!
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